A Leg Strengthening Workout for Runners

I have a leg strengthening workout for you today! All you need is a timer, a set of dumbbells, and a little bit of motivation.

I know you’re probably really excited about it, so let’s jump right in!

Featured Event

The Workout

This workout consists of 6 lower body exercises. Each exercise is done 15 times and is immediately followed by a 30-second isometric hold. You’ll move from exercise to exercise without rest. Rest for 1 minute after doing all the exercises then repeat 2 more times.

The isometric hold position will be at the bottom of the exercise, AKA the hard part. For example, after doing 15 squats you’ll lower back down into the squat position and hold that for 30 seconds. For the calf raises, the isometric hold will be when you are raised up on the balls of your feet. Each isometric hold position is listed in the exercise cues below.

Isometric Holds

Muscles contract in three different ways: concentric, eccentric, and isometric.

Concentric contraction occurs when the muscle tenses while shortening. In a squat, this is when you raise up from the squat to a standing position. Your glutes are shortening.

Eccentric contraction occurs when the muscle tenses while lengthening. In a squat, the eccentric contraction is when you lower down into the squat. Your glutes are lengthening.

Isometric contraction occurs when the muscle tenses while not changing in length. In a squat, this is when you lower down into a squat, hold it, and tense all of your muscles. None of your muscles are changing in length.

During an isometric hold you want to tense all your muscles, not just the agonists, so that you are working your entire body. For example, when you are doing a squat isometric hold, you should not only focus on contracting your glutes (the agonists), but also everything else. Every single muscle in your body should be tensed as hard as a rock.

It’s a lot harder than it looks.

Incorporating isometric exercises into your regular routine can help increase strength and enhance stabilization, both are important things.

Exercise Cues

Note: Each exercise is explained with dumbbells; however, all of these exercises are just as effective without any added weight.

Isometric Hold: Lower down into the squat until your thighs are parallel to the ground. Hold for 30 seconds.

Split Squats (Left)

Stand with feet hip-width distance apart, toes pointing forward, holding a pair of dumbbells at your sides. Take a step forward with your left leg and raise your right heel. This is starting position. Keeping your back straight, lower down until your left thigh is parallel to the ground, making sure that your left knee stays directly above your left ankle, similar to a lunge. Both knees should be at about a 90-degree angle. Rise back up to a standing position. Complete 15 reps.

Isometric Hold: Lower down until your left thigh is parallel to the ground. Hold for 30 seconds.

Split Squats (Right)

Same as above, but with the right foot forward.

Glute Bridges

Lie on a mat with your back on the floor, knees bent, hands by your side, and feet at hip-width distance apart. Hold your dumbbells above your pelvic bone. Contract your core and glutes, push down through your heels, and lift your hips in the air. Hold for 1 second then lower back down to starting position. Complete 15 reps.

Isometric Hold: Raise your hips into the air and hold for 30 seconds.

Calf Raises

Stand with feet hip-width distance apart holding a pair of dumbbells. Keep your core tight, contract your calves, and rise up to the balls of your toes. Hold for 1 second then slowly lower back down. Complete 15 reps.

Isometric Hold: Rise up to the balls of your toes and hold for 30 seconds.

Sumo Squats

Stand with your feet slightly wider than hip distance apart, toes pointing out to the side, holding a pair of dumbbells in front of your chest. Lower down into a squat until your thighs are parallel to the floor. Keep your back straight and your knees in line with your toes. As your rise focus on contracting your inner thighs (adductors) and glutes. Complete 15 reps.

Isometric Hold: Lower down into the squat until your thighs are parallel to the ground. Hold for 30 seconds.

Featured Event

Enjoy the workout and feel free to reach out with any questions!

Jenna Duesterhoeft

Jenna is a demand planner for noosa yoghurt in Denver, CO as well as a NASM Certified Personal Trainer. She loves anything food and fitness related and strives to maintain a healthy, balanced (sometimes indulgent) lifestyle. Check out her recipes and workouts over at Just J.Faye!

Related Posts

Perhaps it’s a scratchy throat that signals you’ve caught a bug. Or maybe a pounding headache is your first clue that something’s not quite right. Whatever it is that indicates you’re starting to get sick, it’s never a welcome sign. As people who tend to be goal-oriented, we runners are understandably frustrated when we come down with something. Taking a sick day can throw off your racing plans. On the other hand, trying to train when facing a serious illness can leave you even worse off. Deciding between running and resting is tricky. How do you know if you’re really too sick to run? While every scenario is slightly different, there are some clear signs that indicate it’s time to take a break. Here are 5 signs you’re too sick to run.

In 2017 Minneapolis Running chronicled the Breaking B.Q. attempt for four runners attempting to qualify for Boston. For myself, it did not go well missing my 3:10 goal at both Grandma’s and Twin Cities marathons. After my 2017 B.Q. attempt, I knew I wasn’t done. Here’s how I BQed on my third attempt at the Chicago Marathon.

In this guest post, we share five main elements of fitness and 55 useful gym exercises you can implement in your workouts to make them more fun. By diversifying your workouts, every day can turn into a surprise – both for your mind and for your body. Furthermore, if you do the same routines repeatedly, your body gets used to them and chances are your fitness levels will eventually plateau – in other words, your gains will stop!

Not A Minneapolis Running Subscriber?

Signup for our newsletter and get the most useful running info sent to you when and how you need it. We’ll also send you a FREE Marathon Training Plan!